Conditioning†: Partner WOD 180/160/140 Calories row* 180 Wall-ball shots (20/14) @ (10/9′) 180 Sit-ups 180 Dumbbell snatches (50/35) 180/160/140 Calories ski*   For time (40:00 cap) *MM/MF/FF   †Levels: Intermediate/70+ Advanced: 160 reps of each movement, (16/12) wall-ball, (40/25) dumbbell, row & ski 160/140/120 Beginner/70+ Scaled: 140 reps of each movement, (12/10) wall-ball, (30/20) dumbbell, row & ski 140/120/100     Post results and experiences in the commentsRead more

  Conditioning†: Complete as many rounds and reps as possible in 14 minutes of: 10 Front squats (115/78) 20 Barbell push-ups 30/24 Calories row 40 Single under crossovers   For score   †Levels: Intermediate/70+ Advanced: same rep scheme, (95/63) front squats, single-under crossovers OR double-unders, OR 80 single-unders Beginner/70+ Scaled: 8 front squats (65/43), 16 barbell push-ups, 25/20 calories biked, 40 single-unders   Mobility Video as Class     Post results and experiences in the commentsRead more

  Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Spend 10-minutes warming up to 85% of 1-rm clean and then… On a 1:30 clock and using two separate barbells… 1 Clean pull @ 105-110% 1-rm ⇒ 1 Squat clean @ 85%   6 sets for quality   Lift 2: Spend 6-minutes warming up to 75% of 1-rm shoulder press and then…. On an every 2:00 clock, 6 reps @ 75%   5 sets* *5 strict pull-ups between sets   Lift 3: Deadlift (On a 2:00 clock) 10 @ 40% 8 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 4 @ 85% 2 @ 90%   For quality   Core Work: 10 GHD sit-ups 15 Kettlebell side...Read more

  MPCF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Monday, 09 September 2024   †Levels: Intermediate/70+ Advanced/55+ for board: All reps the same as adv., (24/20″) box jumps, (105/78) thruster, (145/93) power cleans, (62/45) kettlebell, (140/88) deadlift, (95/63) push jerks Beginner/70+ Scaled: 1000m run, 1001m row, (20/16″) box step-ups, (85/58) thruster, (125/83) power cleans, (53/35) kettlebell, (120/78) deadlift, (80/53) push jerks   *It is the athlete’s choice to run or row at the beginning, and then do the other at the end. Athletes use only one bar. The weight needs to be changed to match each lift. The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row...Read more

Conditioning: 1:00 Bike sprint for max calories 1:30 Rest   15 Rounds for total calories     †Levels: Intermediate/70+ Advanced:  Beginner/70+ Scaled:     Post results and experiences in the commentsRead more